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Swiss cheese vs. Amaranth — In-Depth Nutrition Comparison

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Important differences between Swiss cheese and amaranth

  • Swiss cheese has more calcium, phosphorus, selenium, zinc, and vitamin B2; however, amaranth is richer in manganese, iron, copper, and fiber.
  • Swiss cheese's daily need coverage for calcium is 84% more.
  • Swiss cheese contains 31 times more sodium than amaranth. Swiss cheese contains 187mg of sodium, while amaranth contains 6mg.
  • Amaranth has a higher glycemic index. The glycemic index of amaranth is 97, while the glycemic index of Swiss cheese is 27.

The food varieties used in the comparison are Cheese, swiss and Amaranth grain, cooked.

Infographic

Swiss cheese vs Amaranth infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Contains more CalciumCalcium +1793.6%
Contains more ZincZinc +408.1%
Contains more PhosphorusPhosphorus +287.8%
Contains more SeleniumSelenium +445.5%
Contains more MagnesiumMagnesium +97%
Contains more PotassiumPotassium +87.5%
Contains more IronIron +1515.4%
Contains more CopperCopper +217%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +3184.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +215.8%
Contains more Vitamin B2Vitamin B2 +1272.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B3Vitamin B3 +267.2%
Contains more Vitamin B6Vitamin B6 +59.2%
Contains more FolateFolate +120%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more ProteinProtein +609.5%
Contains more FatsFats +1861.4%
Contains more OtherOther +287%
Contains more CarbsCarbs +1197.9%
Contains more WaterWater +99.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swiss cheese Amaranth
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Swiss cheese Amaranth DV% diff.
Vitamin B12 3.06µg 128%
Calcium 890mg 47mg 84%
Saturated fat 18.227g 83%
Phosphorus 574mg 148mg 61%
Protein 26.96g 3.8g 46%
Fats 30.99g 1.58g 45%
Selenium 30µg 5.5µg 45%
Manganese 0.026mg 0.854mg 36%
Vitamin A 288µg 32%
Zinc 4.37mg 0.86mg 32%
Cholesterol 93mg 31%
Iron 0.13mg 2.1mg 25%
Vitamin B2 0.302mg 0.022mg 22%
Monounsaturated fat 8.046g 20%
Calories 393kcal 102kcal 15%
Copper 0.047mg 0.149mg 11%
Polyunsaturated fat 1.341g 9%
Fiber 0g 2.1g 8%
Sodium 187mg 6mg 8%
Magnesium 33mg 65mg 8%
Starch 16.23g 7%
Vitamin B5 0.353mg 7%
Carbs 1.44g 18.69g 6%
Choline 15.5mg 3%
Folate 10µg 22µg 3%
Vitamin B6 0.071mg 0.113mg 3%
Vitamin E 0.6mg 0.19mg 3%
Potassium 72mg 135mg 2%
Vitamin K 1.4µg 1%
Vitamin B3 0.064mg 0.235mg 1%
Net carbs 1.44g 16.59g N/A
Vitamin B1 0.011mg 0.015mg 0%
Trans fat 0.987g N/A
Tryptophan 0.401mg 0%
Threonine 1.038mg 0%
Isoleucine 1.537mg 0%
Leucine 2.959mg 0%
Lysine 2.585mg 0%
Methionine 0.784mg 0%
Phenylalanine 1.662mg 0%
Valine 2.139mg 0%
Histidine 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese Amaranth
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
48%
Swiss cheese
5%
Amaranth
Minerals Daily Need Coverage Score
87%
Swiss cheese
43%
Amaranth

Comparison summary

Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 70)
Which food is richer in vitamins?
Swiss cheese
Swiss cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 93mg)
Which food is lower in Sugar?
Amaranth
Amaranth is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 181mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 18.227g)
Which food is cheaper?
Amaranth
Amaranth is cheaper (difference - $0.6)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/nutrients
  2. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.